Saturday 18th April

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Comp Squad

1) Thruster to 5RM, 3RM then 1RM

2) 12 minutes get as far as possible...
3 x Thrusters 43/29kg
3 x Bar-Facing Bupees
*Ascend 3 reps per round

3) 6 Minutes..
Complete as many unbroken sets of 5x Toes to Bar as possible



Simon Lee